Foot and Leg Cramps

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. There are numerous causes and types of muscle cramps. Most of the muscle cramps can be stopped if the muscle can be stretched. Cramps can occur in a skeletal muscle, but are common in legs, feet and muscles that cross two joints (e.g. calf muscle). Cramps can involve part of a muscle or all the muscles in a group. The most commonly affected muscle groups are:

• Back of leg/calf (gastrocnemius)
• Back of thigh (hamstrings).
• Front of thigh (quadriceps).
• Feet, hands, arms and abdomen.

The intensity of muscle cramps ranges from slight to severe pain. A cramp may feel like a rock hard lump and may last for a few seconds to several minutes or even longer. It is common for cramps to ease up and then return several times before they go away entirely.

Leg cramps or spasms are a painful tightening of the muscles in the leg. Staying in bed for a long period of time can cause leg or foot cramps. Leg cramps can be recognized by the sudden pain or discomfort in a leg or foot and a tight or stiff feeling. Nocturnal night cramps occur during the night or while at rest. The cramps can affect persons of any age group, but they occur mostly in middle aged and older people. The exact cause of night cramps has not been identified by the researchers. The problem is most likely with nerves controlling the muscles rather than with the muscles themselves.

Muscle Cramps

Causes of Muscle Cramps
The exact cause is not known, but experts think that it is related to poor flexibility of muscles, while doing new activities. Other factors such as dehydration, depletion of electrolytes (potassium, sodium, calcium or magnesium), injuries, inflammation and nerve damage can also cause cramps. Cramps are more common during exercises in the heat due to sweating. Sweat contains fluid as well as electrolytes, thus when these nutrients fall below a certain level, the incidents of muscle spasms increase. Athletes are more likely to get cramps when the body is not conditioned and therefore subject to fatigue. Cramps often develop near the end of intense or prolonged exercises or the night after.

Treatment of Muscle Cramps
Muscle cramps usually go away without treatment. If they persist you can take the following steps:

• Stop the activity that caused the cramp.
• Gently stretch and massage the cramping muscle.
• Hold the joint in a stretched position until the cramp stops.

Prevention of Muscle Cramps
If you are prone to getting frequent muscle cramps, then you may try the following preventive measures:

• Improve fitness and avoid muscle fatigue.
• Warm up regularly and sufficiently before exercise and stretch after it.
• Stretch the calf muscle.
• Stretch the hamstring muscle.
• Stretch the quadriceps muscle.

Leg cramps

Causes of Leg Cramps
The cramps are caused by overexertion of muscles, structural disorders, standing on concrete, prolonged sitting, inappropriate leg positions or dehydration. Less common causes include diabetes, Parkinson's disease, hypoglycemia, anemia, thyroid, endocrine disorders and use of some medications. Low levels of certain minerals known as electrolytes have been linked to leg cramps. Certain drugs, pregnant women and dialysis patients often complain of leg cramps.

Treatment of Leg Cramps
You can follow some of the treatment options given below, in case of a leg cramp.

• When cramping occurs, try walking on the affected leg and elevating it.
• Stretch your calf by grabbing toes and pulling them upward towards your knee, especially with your leg extended straight.
• Take a hot shower bath or apply an ice massage to the cramped muscle.
• Persistent or severe cramps can be treated with medications.

Foot Cramps

Causes of Foot Cramps
A Foot cramp is the tightening or painful contraction in the middle of the foot. In many cases, the deep muscles in the foot actually knot up and contract.

• An overworked foot can be susceptible to foot cramps.
• Poor circulation of oxygen to the foot.
• Lack of potassium.
• Dehydration.
• Changing hormone levels.
• Pinched nerves- caused when the electrical impulse from the brain cannot reach the muscles.
• Alcohol or tobacco use.
• Nutritional deficiency.
• Environmental toxicity such as poison from factories, contaminated water.
• Chemical sensitivity.

Treatment
You may try any of the following treatment options for persistent or occasional foot cramps.

• Slowly pull the foot away from the cramping position and hold it there until the foot cramp disappears.
• Massage the foot for 5 to 10 minutes until feels better.
• Take a dose of aspirin or ibuprofen to relieve foot cramp.
• Elevate your foot to the level of your waist.
• Use moist heat on the foot cramp three times a day if it is chronic.
• Soak the foot in warm water.
• If necessary wrap the foot in an elastic bandage.
• If it is an athletic injury, apply ice pack but not directly.
• Stay off your foot and give a chance to heal.
• See a doctor if it is chronic.

To prevent cramping of leg and foot, consider a regular use of electrolytes. Stretching your calves regularly during the day and at night will help. Prevent night cramps by stretching your calf muscles with wall push-ups and applying a heating pad for ten minutes before going to bed. Keeping the blanket loose at the foot will prevent unnatural positioning of your feet which can cause night cramps.